6 Action Steps to craft Healthy Habits in 2024
If getting recommitted to healthy habits in 2024 is on your radar then this blog post is for you. Focusing on 6 key healthy habits each week for four-week intervals, allows you to challenge yourself to improve each week. You can let go of the starting and stopping program mentality and just take things one day and one week at a time.
Whether you’re a fitness enthusiast or just starting your wellness journey, this challenge is tailored to elevate your physical and mental well-being.Throughout the next few minutes, we’ll delve into the specifics, breaking down the habits that will become your building blocks for a healthier lifestyle. From daily exercise, nutrition and hydration goals to nurturing your mind through personal growth reading, each week is a step towards a more vibrant you.
The Healthy Habits challenge will focus on six pivotal habits, creating a holistic approach to well-being. Week by week, the challenge unfolds with a commitment to exercise for an hour daily, staying hydrated with a gallon of water, nurturing the mind through ten pages of personal growth reading, capturing progress with weekly photos, steering clear of sweets and alcohol, and embracing a nourishing nutrition plan. The beauty of this plan is that its not ONE and DONE. Its designed so that you repeat it every 4 weeks until you’ve mastered the habits!
Lets dive into the the 6 healthy habits to focus on for optimal results.
6 Healthy Habits Explained
Drink One Gallon of Water
Staying hydrated is a cornerstone of overall health and vitality and why its included as the first habit I want to cover. Water is not just a thirst quencher; it is an essential component for nearly every bodily function. Adequate hydration supports digestion, nutrient absorption, and circulation, ensuring that your body operates efficiently.
Beyond the physiological benefits, proper hydration aids in maintaining clear skin, sustaining energy levels, and even managing weight. In the context of our challenge, committing to drinking a gallon of water daily is a powerful habit that not only contributes to physical well-being but also serves as a daily reminder of the commitment to self-care. You can read all about the importance of staying hydrated in this article. As you embark on this journey, remember that a well-hydrated body is the foundation for achieving holistic health and maximizing your potential.
Side note: if one gallon of water seems absolutely unattainable for you to start, its ok. Aim to drink at least 1/2 your body weight in ounces of water each day and work up to a gallon. I’ve also created a list of all of my favorite hydration helpers!
Move Your Body for One Hour
Daily movement and exercise are dynamic cornerstones of this 4-week challenge, offering a multitude of benefits beyond physical fitness. Regular activity not only enhances cardiovascular health and strengthens muscles but also stimulates the release of endorphins, the body’s natural mood elevators. Engaging in daily exercise is a commitment to your mental well-being, fostering clarity of thought and reducing stress.
Whether it’s a brisk walk, a workout routine at home or the gym, or a playing a sport, the key is to keep moving for at least one hour per day. By prioritizing daily exercise, you’re not just sculpting your physique; you’re sculpting a resilient, empowered mindset that propels you towards overall well-being and a vibrant life.
Follow a Nutrition Plan of your Choice
Embracing a healthy nutrition plan is paramount in our 4-week challenge, emphasizing a commitment that transcends fads, quick fixes, or gimmicks. Rather than succumbing to fleeting trends, a sustainable and nourishing approach to eating fosters lasting well-being. A healthy nutrition plan is not just about shedding a few pounds; it’s a fundamental investment in your overall health, providing your body with the essential nutrients it needs to thrive.
By prioritizing whole, nutrient-dense foods over restrictive diets, you create a sustainable lifestyle that supports energy, mental clarity, and long-term vitality. This approach is about cultivating a positive relationship with food, understanding that nourishment is a cornerstone of a vibrant, empowered life. In the challenge, we encourage you to adopt a nutrition plan that not only fuels your body but also nourishes your journey towards a healthier, more balanced you.
If you have no idea where to start with finding the right nutrition plan for you, my first suggestion would be find a nutritionist in your area or someone you feel you can trust on social media. Personally, I am tracking my food in My Fitness Pal, aiming for a minimum of 100g of protein each day and keeping myself in a calorie deficit. I had a professional help me figure out my daily caloric intake numbers. But you can find some great calorie calculators like this one online or spend some time on social media and find a coach that inspires you. Just make sure they have experience and the professional credentials to back it up. Two other options to take a look out can be found here. Both of these are created by professionals in the health industry.
Read 10 Pages or Listen to 30 Minutes of Personal Growth
Dedicating time to self-improvement through daily reading or listening to personal development content is a transformative habit within the 4-week challenge. It’s not just about flipping through pages or tuning in; it’s a commitment to nurturing your mind and fostering personal growth. These precious moments of intellectual investment offer a unique opportunity to gain insights, broaden perspectives, and acquire valuable knowledge that transcends the boundaries of the challenge.
By consistently immersing yourself in the wisdom of personal development books or audio content, you embark on a journey of continuous learning, self-discovery, and empowerment. It’s a deliberate choice to prioritize your mental well-being and to evolve into the best version of yourself. So, as you turn those pages or hit play, remember, each moment of self-improvement is a step towards a more enlightened and empowered you.
If you need guidance on what to read, you can get a copy of my free guide to improving you with personal growth to get started. It has a lot more info about personal development as well as some of my favorites.
Take a Progress Photo/Selfie
Capturing a daily progress photo during your journey to a healthier lifestyle serves as a visual testimony to your growth and commitment within our 4-week challenge. Beyond the numbers on a scale, these snapshots become a tangible record of your evolving physical and mental well-being. They offer a unique perspective, allowing you to witness the subtle changes that may go unnoticed in the mirror.
Documenting your progress through photos not only boosts motivation but also instills a sense of pride in the strides you’re making. It’s a powerful reminder that transformation is a process, and every small step is a victory worth celebrating. As you scroll through these images, you’ll witness the narrative of your journey unfold, reinforcing your dedication to lasting positive change and becoming a source of inspiration for the empowered, healthier version of yourself.
Avoid Sweets and Alcohol
Limiting the intake of sugar and alcohol is a foundational principle in fostering a healthy lifestyle with this healthy habits challenge. Both sugar and alcohol, when consumed in excess, can have detrimental effects on physical and mental well-being. High sugar intake is linked to various health issues, including weight gain, inflammation, and increased risk of chronic diseases.
On the other hand, excessive alcohol consumption can impact cognitive function, disrupt sleep patterns, and contribute to long-term health problems. By consciously reducing sugar and alcohol intake, you not only support weight management but also enhance overall vitality.
This intentional choice allows your body to function optimally, promoting mental clarity and sustained energy levels. It’s a commitment to prioritizing your health, ensuring that every step of your wellness journey aligns with the goal of becoming a healthier, more empowered version of yourself.
Now that you know what habits to focus on, how will you stay motivated and striving for improvement? Thats where your weekly “habit score” comes into play.
Calculating Your Weekly Healthy Habit Score
Calculating your weekly habit score is a key element of the 4-week challenge, turning your daily efforts into a tangible measure of progress. Each completed habit contributes to your score, providing a clear snapshot of your commitment to the challenge. Assigning points for every accomplished task fosters a sense of achievement, turning the journey towards healthy habits into a quantifiable and rewarding experience. With six habits, and seven days a week, you have the opportunity to earn a 42 habit score each week.
At the end of the week, tally up your points and witness the numerical representation of your dedication. This habit score not only serves as a motivational benchmark but also encourages a reflective mindset, allowing you to fine-tune your approach in the upcoming weeks. It’s more than just a number; it’s a testament to your resilience and a catalyst for continuous improvement on your path to a healthier, more empowered lifestyle. Below is a picture of the tracker I created for this challenge, but you can also use a notebook to write everything down.
Tracking your Progress
Tracking your healthy habits journey is more than just a record-keeping exercise; it’s a powerful tool that enhances accountability and boosts the likelihood of success in the 4-week challenge. By writing things down, you’re not only charting your progress but also cultivating a heightened self-awareness. This intentional reflection on your daily choices reinforces positive behavior and helps identify areas for improvement.
The act of checking off completed habits each day provides a sense of accomplishment, motivating you to stay committed to the transformative journey. Additionally, a visual representation of your efforts at the end of the week, through a habit score, offers a tangible measure of your dedication and serves as a source of inspiration for continuous improvement. In essence, the simple act of tracking becomes a dynamic tool, propelling you towards sustained healthy habits and a more empowered lifestyle.
You're Now Ready to Start Your Healthy Habits Challenge
With all the details laid out for you, you’re now ready to begin your first 4 week challenge! The commitment to daily exercise, hydration, personal growth, and mindful nutrition has not only elevated your well-being but has laid the foundation for sustained positive habits. Remember, this journey is ongoing, and your potential for growth is boundless.
Now you can totally do this 4 week challenge by using a simple notebook to write everything down! But I’m all about creating tools to help you on your journey! So to further support your efforts, consider investing in my comprehensive 16-page tracker, meticulously designed to guide you through each day of the challenge. Priced at just $4.99 (less than the cost of a trip to Starbucks) this tracker is a small investment with substantial returns on your well-being.
Embrace the opportunity to continue this transformative experience and unlock the full potential of a healthier, more empowered you. Purchase your tracker now and make each day a step towards lasting positive change.
If you have any questions at all, please don’t hesitate to reach out!! Let’s make this year our healthiest one yet!
